Ab Roller vs Weighted Crunches

Hold the Ab Roller with both hands and kneel on the floor.

Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.

Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.

After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 degree angle.

Hold a weight to your chest, or you may hold it extended above your torso. This will be your starting position.

Now, exhale and slowly begin to roll your shoulders off the floor. Your shoulders should come up off the floor about 4 inches while your lower back remains on the floor.

At the top of the movement, flex your abdominals and hold for a brief pause.

Then inhale and slowly lower yourself back down to the starting position.